1 Leg Triceps Dips

The 1 leg triceps dip is a good exercise for both the triceps muscle, and those of the quadriceps of the raised leg and also the core muscles which need to be engaged as you perform the exercise.

Place both hands firmly on the edge of the bench, with your fingers facing forward, having one leg bent at 90 degrees, whilst your other foot is extended straight throughout the movement.


Aiming to keep your buttocks close to the bench, lower yourself down towards the floor, taking your elbows behind you in a smooth controlled motion, maintaining a straight leg position.

Return back up to the starting phase by smoothly lifting yourself back up, focusing on keeping your elbows pointing backwards, with your head up.

Often when performing this exercise in a gym environment, the bench is side on to a mirror, and as such people will have a tendency to look across their shoulder, this should be avoided as it places excessive strain on your neck, especially in the lower phase.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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